Intermittent Fasting

[JayLow]

For a bit of a counternarrative on IF, ketosis, and energy system switching, Layne Norton is worth a look. An entertaining, science-based (human randomised control trials! IFKYK) communicator who is not too biased towards one philosophy. He also shares his biases and is open about when he changes his opinion on things, because knowledge changes.

At the end of the day it is as @ChrisF said, if you consume more than you burn (very difficult to quantify accurately on both sides of the equation), you won't lose weight. There are no "silver bullets". The old-fashioned advice (sleeping well, exercising, avoiding processed foods, energy balance) are timeless for a good reason. 

[Bub Marley]

If you wanna do IF for better performance on the bike then it’s definitely something to look into especially if you like endurance type rides. The ability to use fat for fuel can be a game changer for these low intensity ultra distance events. If you’re doing events that are high intensity like a road race for instance, then I can’t see how this would be beneficial. 

 

If your objective is purely weight loss then I don’t think this is necessarily the best route. At the end of the day, you need to be in a calorie deficit to lose weight. You don’t have to do this by fasting 18 or 20 hours. 

 

The best diet is the one that you can sustain. And most people cannot sustain IF or a low carb diet. It’s fine for a month or two but then they tend to resort to old habits. Just eat healthier, reduce your portion size and track your calories. Once you get into that habit, you will get a better understanding of what food works for you.

[love2fly]

9 minutes ago, Bub Marley said:

If you wanna do IF for better performance on the bike then it’s definitely something to look into especially if you like endurance type rides. The ability to use fat for fuel can be a game changer for these low intensity ultra distance events. If you’re doing events that are high intensity like a road race for instance, then I can’t see how this would be beneficial. 

 

If your objective is purely weight loss then I don’t think this is necessarily the best route. At the end of the day, you need to be in a calorie deficit to lose weight. You don’t have to do this by fasting 18 or 20 hours. 

 

The best diet is the one that you can sustain. And most people cannot sustain IF or a low carb diet. It’s fine for a month or two but then they tend to resort to old habits. Just eat healthier, reduce your portion size and track your calories. Once you get into that habit, you will get a better understanding of what food works for you.

Long endurance rides are my game, - once I'm lighter and fat adapted 

[nonky]

Many great responses here already.   

If your goal is to lose weight and keep it off, consider tracking calories consumed vs. calories burned.

For consumed, get an app like "Lose It" or "MyFitnessPal" and track your calories.  For burned, get an apple or garmin watch and track your activities.

If you cannot afford the above, use a free version of a calorie tracker and monitor your weight vs your calorie intake from week to week (assuming your exercise stays more or less consistent).

All the experts agree that it is easier to fix your food consumption (intake) than increase your exercise (burn).

GOOD LUCK